Tabbouleh
This Tabbouleh recipe is a classic salad made with bulgur wheat, parsley, tomatoes, and mint, dressed with olive oil and lemon juice for a light dish.
Ingredients
- 2 Lemon
- 1 cup Bulgur Wheat
- 1 cup Parsley Fresh
- 3 Green Onions
- 1 Tomato Large
- 1 Cucumber Small
- 2 Tablespoons Olive Oil
- ¾ teaspoon Salt
- ¼ teaspoon Ground Black Pepper
- 1 pinch Cayenne Pepper Or paprika
- 4 ounces Feta Cheese Optional
- ¼ cup Mint Leaves Optional
Equipment
- Stovetop
- Colander
- Medium Bowl
- Medium Saucepan
Instructions
- Rinse and cut lemons in half. In a medium bowl, squeeze juice. Discard seeds.
- Add bulgur and boiling water to lemon juice. Cover and let rest until bulgur is soft and chewy, about 30 minutes.
- Rinse parsley, green onions, tomato, and cucumber. If using mint leaves, rinse now.
- Chop parsley. If using mint leaves, chop now.
- Trim ends off green onions. Thinly slice, using white and green parts.
- Remove core from tomato. Dice.
- Slice cucumber in half lengthwise. Scoop out seeds with a spoon and discard. Dice cucumber.
- If using feta, dice now.
- In a colander, drain excess liquid from bulgur mixture. Return bulgur to bowl.
- Add parsley, green onions, tomato, cucumber, and remaining ingredients to bowl. Mix well to combine.
- If using feta and mint leaves, add now. Mix gently before serving.
Notes
- For best flavor, let tabbouleh rest in the fridge overnight before serving.
- Serve over grilled fish or meats, with hummus and pita, or as a stuffing inside fresh tomatoes.
- Try using 3 cups of other cooked whole grains in place of the bulgur. You may like brown rice, couscous, or wheat berries.
- Look for bulgur near the pasta or rice in your store. Or, you may find it in the specialty, health, or ethnic foods aisles.
- The 2 Tablespoons of olive oil can be substituted for canola oil.
Nutrition
Nutrition Facts
Tabbouleh
Amount per Serving
Calories
147
Calories from Fat 45
% Daily Value*
Fat
5
g
8
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Sodium
304
mg
13
%
Potassium
335
mg
10
%
Carbohydrates
24
g
8
%
Fiber
6
g
25
%
Sugar
2
g
2
%
Protein
4
g
8
%
Vitamin A
1126
IU
23
%
Vitamin C
38
mg
46
%
Calcium
45
mg
5
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Lemon, Mint Leaves, Tomato, Cayenne Pepper, Cucumber, Parsley, Tomatoes, Green Onion, Vegetarian, Olive Oil, Feta Cheese, Green Onions, Bulgur Wheat, Cayenne, Cucumbers, Lemons, Mint
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